What do we know about how to sleep better? And why do those things work? And most importantly, do we know what works for us as an individual? There is some remarkable research that helps us understand why certain strategies can improve our sleep – and why we should care about our sleep quality in the first place! But before we turn to the proof, let’s get to know ourselves and our own starting point.
Tracking our sleep can be helpful for some of us but not for others. However filling in a sleep diary for just a few nights is a simple but powerful tool to get some insight into our own sleep pattern. Could you make a note of how you sleep over the next few nights? You might choose to use a downloadable sleep diary, or just ask yourself these questions:
We all know how it feels to have a bad night’s sleep – but do we know why? And we can probably all think of things that ought to help us to sleep better – but why do they work, and why do they sometimes feel difficult to try, or that they are just not working for us?
Here are three experts explaining some of the evidence around sleep:
Most of us will have episodes of poor quality sleep in our life. This can be because of stressful life events, health impacts or other factors. If you are trying to make a change in your sleep, remember to be patient and kind to yourself – change isn’t easy! But it can be done – reach out for professional support via your GP if you are struggling to make progress alone. Many of us will also identify a need to improve some aspect of our sleep – but it might not be the right time to take that on – that’s ok too. Perhaps there is a small change that might feel manageable to start with – the next section is full of suggestions.
Here are some things you could try to help you sleep better – they won’t all work for all of us! But you might get some ideas of things you could explore to improve your sleep.
You will find more ideas on the NHS Every Mind Matters website – you might like to sign up to the 6-week email programme to support you with sleep tips, sent directly to your inbox.
Understanding the relationships between the different pillars of Lifestyle Medicine can allow us to use our strengths to support the areas we are trying to change.
Sleeping better may give you more energy to move more
Sleeping better may leave you feeling more motivated to eat well
Sleeping better and feeling rested can make it easier to manage stress
Sleeping better can make you feel more interested in connecting
Sleeping better may leave you less likely to rely on unhelpful coping strategies
You may find it easier to fall asleep if you have done some physical activity during the day
Eating less ultra-processed food, particularly later in the day, can improve the quality of your sleep
Using stress reduction techniques in the evening can help you switch off and fall asleep more easily
Reaching out to others, or using a journal for some self-connection, can help “park” any worries that might make it hard to fall asleep.
Unhelpful coping strategies can often stimulate us rather than help us unwind – minimising these can make it easier to sleep.
Here are some more insights you might find helpful to explore:
What do you notice when you sleep better? What helps you sleep better?
You might find it helps to keep a note of the things that particularly support you with sleeping better, so you can refer back any time you need.
